The Back Pain Podcast by Core Balance

Chronic back pain is rarely caused by damaged discs or poor posture, and this episode explains how mindset, fear-based movement, and nervous system responses often drive pain persistence instead.

Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explores the psychology of chronic back pain and how mindset directly influences movement, muscle activation, and pain persistence. Drawing from his own long-term struggle with chronic low back pain, Dr. Ryan explains how fear-based movement patterns and “protection mode” reinforce abnormal muscle firing, compensation, and ongoing pain. Using a pivotal personal story inspired by Kobe Bryant’s approach to injury and recovery, he breaks down how confidence-driven movement can immediately change neuromuscular firing patterns without altering strength, flexibility, or structure. Through student case examples and coaching responses, he explains why chronic pain is often poorly correlated with imaging findings, how fear avoidance behaviors perpetuate flare-ups, and why rebuilding trust, confidence, and core-led movement is essential for long-term recovery.



This episode covers:



Why chronic back pain is often driven by fear-based movement patterns

How mindset directly alters neuromuscular firing and muscle recruitment

Why pain persistence is poorly correlated with imaging and structural damage

The concept of fear avoidance behavior and its role in chronic pain cycles

Why protection mode reinforces muscle imbalance and instability

The role of breathing in calming the nervous system and reducing pain response



Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass



Disclaimer:

All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.



Episode Chapters

00:00 — Mind over matter and why mindset affects chronic back pain
06:15 — Personal story: chronic back pain, fear, and early limitations
19:30 — Fear-avoidance behavior and abnormal movement patterns
26:30 — Why confidence changes muscle firing without exercises
33:30 — Kobe Bryant’s recovery mindset and long-term pain relevance

Student Questions & Coaching

40:00 — Student question: feeling constantly on the verge of a flare-up
47:30 — Disc bulges, SI pain, and how to interpret warning signals
55:30 — Breathing, anchors, and calming fear-based pain responses
1:03:00 — Why imaging findings often don’t explain chronic pain

1:11:00 — Student question: posture fatigue and “sitting up straight”
1:19:30 — Student question: quad fatigue during sitting and muscle imbalance
1:28:30 — Student question: SI belts, bracing, and when support helps or hurts
1:37:30 — Student question: weight training and the “core-out” principle

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explores how predictable muscle imbalance patterns, not isolated injuries or “bad posture”, drive most cases of chronic low back pain. Dr. Ryan explains how the body enters a full-body protection pattern after injury, stress, or prolonged sitting, and why this pattern pulls the spine into exaggerated curves that reinforce pain, stiffness, and instability. Referencing Vladimir Janda’s Crossed Posture Syndrome, he breaks down how tight hip flexors, weak glutes, inhibited core muscles, and overactive spinal extensors work together to keep the body stuck in pain. Through detailed coaching responses, he explains why setbacks happen, how fear-based movement patterns limit recovery, and how rebuilding core-driven movement restores confidence, balance, and long-term spinal resilience.



This episode covers:



Why most chronic back pain follows a predictable, full-body postural pattern

How protection mode pulls the body toward a fetal position

The role of exaggerated spinal curves in ongoing pain

Why hip flexors tighten and glutes shut down in chronic pain

Why massage and adjustments often provide only temporary relief

How core weakness drives compensation and instability

The connection between hip pain, back pain, and movement retraining



Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass



Disclaimer:

All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.



Episode Chapters



00:00 — Why chronic back pain follows a predictable postural pattern
07:00 — Protection mode and the body’s tendency to “close down”
14:30 — Crossed posture syndrome and spinal curvature explained
22:30 — Why hip flexors tighten and glutes weaken
30:30 — How fear and guarding reinforce pain cycles
38:30 — Why massage and adjustments don’t fix the root cause
46:30 — Setbacks, flare-ups, and how to respond to them
55:00 — Hip-back connection and movement retraining
1:03:30 — Building endurance in deep core muscles
1:12:00 — Long-term recovery through confidence and control
1:20:30 — Final guidance, integration, and closing thoughts

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down one of the most common yet misunderstood contributors to back pain: how sleeping positions, mattress choice, and fear-based protection patterns can worsen pain instead of relieving it. Dr.Ryan explains why there is no single “perfect” way to sleep, how different positions affect the spine, hips, and shoulders, and how muscle imbalance, not sleep posture alone, is often the real root cause of morning pain and stiffness.



This episode covers:



Why back pain is often worst in the morning

How mattress firmness impacts spinal alignment

The pros and cons of back sleeping, side sleeping, and stomach sleeping

How prolonged fetal positioning reinforces muscle imbalance

When sleeping in protection mode is appropriate during flare-ups

The role of hip flexors in nighttime back pain

How pillows should be used (and when they shouldn’t)

The connection between fear avoidance and persistent pain



Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass



Disclaimer:

All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.



Episode Chapters

00:00 — Why sleeping is one of the biggest drivers of back pain
03:00 — Why back pain is often worse in the morning
06:30 — Mattress firmness and spinal support explained
10:00 — Back sleeping: when it helps and when it doesn’t
14:30 — Side sleeping, fetal position, and shoulder strain
18:30 — Stomach sleeping: risks, benefits, and neck position
22:30 — Sleeping during flare-ups and protection mode
27:00 — Hip flexors, spinal tension, and pillow placement
31:30 — Fear avoidance, confidence, and movement quality
36:30 — Why chronic sleep discomfort signals muscle imbalance
40:00 — Long-term recovery and how to sleep without overthinking

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down a critical but often misunderstood issue: how prolonged rest and inactivity can quietly turn acute back pain into a chronic problem. Using a real-world example of a patient told to stop all physical activity for three months, Ryan explains why inactivity accelerates spinal instability, degeneration, and fear-based movement patterns.



This episode covers:

Why stopping physical activity can worsen chronic back pain

Why “realigning” the spine without movement does not work

The role of muscles as the true stabilizers of the spine

Fear of movement and its psychological impact on pain

How to safely resume activity after a back spasm

Why walking is often the best first step in recovery

The difference between physical therapy and general activity

Why slow progress is the most sustainable progress

How breathing and floor-based awareness reduce pain

How posture, muscle balance, and movement patterns are connected

Why chronic degeneration does not automatically mean chronic pain



Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass



Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.



Episode Chapters:

00:00:00 — Why chronic back pain often starts with the wrong response
00:04:30 — The dangerous medical advice
00:10:00 — How inactivity creates instability, degeneration, and fear of movement
00:16:30 — Why the spine needs movement, not protection, to heal
00:22:00 — Muscle atrophy and loss of control
00:28:30 — Fear avoidance: how pain becomes chronic without new injury
00:41:30 — Movement quality vs exercise quantity in back pain recovery
00:48:30 — Rebuilding stability safely after spasms or flare-ups
00:55:30 — How to resume activity without re-injuring your back
01:02:30 — Long-term recovery roadmap

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down the right strategy for back pain exercises and why lasting recovery has far more to do with mindset and movement quality than chasing the “best” exercise. He explains why exercises are tools, not the solution, and how true progress comes from relearning how to move with deep core support. You’ll learn why less is often more, how to avoid reinforcing imbalances, and how listening to your body over time leads to permanent change rather than temporary relief.



This episode covers:



The long-term approach to healing chronic back pain

Consistency vs. intensity: what actually creates lasting change

Quality over quantity in movement retraining

What “tune in, turn on” really means for your core and spine

Why exercises don’t fix pain

Using breathing and awareness to support movement

When stretching helps and when it doesn’t

Student insights: breakthroughs with the Back Anchor, shoulder surgery, SI joint pain, and exercise selection



Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out:
https://www.corebalancetraining.com/masterclass



Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.



Episode Chapters:



00:00 – The right strategy for back pain exercises (overview)
02:10 – “Tune in, turn on”: the mindset behind movement retraining
05:30 – Long-term game: why healing isn’t overnight
09:10 – Consistency is key: small daily practice vs intensity
21:00 – Turning on the deep core during movement
30:40 – Maintenance mindset: “tissue debt” and using exercises as tools
37:30 – Listening to your body: review what helped vs what flared symptoms
40:10 – Student Q&A begins: shoulder opener + lats + leverage cues
44:10 – Q&A: spinal rotation stretches (when they help vs aggravate)
47:20 – Q&A: chair pose rib flare, tight lats, and hanging for decompression
49:40 – Q&A: SI joint soreness, car rides, and scaling Running Man/Typewriter
53:30 – Q&A: stiffness at night/morning, PT machines, stretching, mattress advice
57:40 – Q&A: tubing on a river, hiking, and pacing